Cardio and Glycogen

[Kratos]

Now I'm second guessing the cardio I am doing. Am I defeating trying to get to Ketosis?

I do 45-50 mins in the am about 2:15 hours after my first meal which is a pro/fat that only has 270 cals. Eight hours later I do 25-30 mins after my workout. I do both of these at 60-65% of my max HRT, LIT, 5 days a week.

I follow a keto diet M-F and carb up Sat through mid day Sunday.

Or as usual, am I over thinking this?

yeah I think you're over thinking it.

I'd do something like this, and you can switch it around however you like.

Keto diet Monday though dinner time Saturday. Do your Low intensity workout on Saturday pre carb up.
carb inclusive meal with dinner (maybe some whole wheat pasta or sweet potato, make sure you're getting a good number of grams of carbs...but not candy), then more long acting carbs like maybe some brown rice or oats an hour or so before bed. Drink milk durring the carb up (cause it raises insulin levels pretty good) and eat fresh fruits.

Continue the carb up though Sunday, keeping it healthy but with a surplus of calories. Keep the fats in check a bit through the carb up. The goal is not to put back on all the fat you've lost, just provide an insulin rich good blood sugar enviroment.

I would take Sunday as your only off day for the week and just focus on the diet. You can eat some faster acting carbs, but the portions must be smaller and the meals more frequent. There is no point trying to go back into ketosis mid day Sunday, there are still carbs sitting in your stomach and intestines, and high glycogen levels. Finish out the day Sunday letting yourself eat carbs.

There are many ways to do a carb up though...I knew this guy trained by a former Miss Universe...He was on a keto diet all week then every Friday he ate a large pizza. I really don't think it was going that well though. I don't know it he was cheating the diet or what, but he stayed on this diet for 8 months trying to cut bodyfat, and if you ask me didn't get any leaner.

Then when you go back to the keto diet on Monday, first meal or so, I'd skip the bacon, next to no carbs. You won't be in ketosis yet. You could do high intensity cardio this day to quicken the speed of getting to ketosis. AM or PM whatever works for your schedule. With a high intensity cardio session included I think you can throw yourself back into ketosis by the end of the first day back. The longer you're on this type of diet the quicker your body adapts back to it following a carb up.

Not sure exactly what you're doing in your workouts or in addition to cardio but that should at least give you a starting point to time things out. You can change whatever you don't like, just to give you a starting point.

IMO the science of keto doesn't really lend itself to marathon training or anything much more intense than weight training. But for some people it's really effective. Doesn't work well for people who sit on their ass all day because the ketones just sit in the blood stream either. Really the best would be a high level of activity all day, like having a job where you do a lot of walking.

The nice thing I found with keto is you're never hungry.